This exercise is great for your middle back. To perform it you will need barbell and a flat bench.
Lie face down on an exercise bench. Barbell is underneath of the bench.
Grab it with a shoulder wide grip and pull it up toward the chest. In the highest point of the exercise your elbows will form 90 degree angle. Lower the barbell down to a starting position.
Inhale as you pull the barbell up. Exhale as you lower the barbell to starting position.
Lie face down on an exercise bench. Barbell is underneath of the bench.
Grab it with a shoulder wide grip and pull it up toward the chest. In the highest point of the exercise your elbows will form 90 degree angle. Lower the barbell down to a starting position.
Inhale as you pull the barbell up. Exhale as you lower the barbell to starting position.